Nutrition

MyPlate launched as a new reminder to help consumers to make healthier food choices - What does YOUR plate look like? I'm going to fill half of MyPlate with fruits and vegetables. The other half will be whole grains and lean meats. It's that simple! Check out www.ChooseMyPlate.gov for simple ways to get, and stay, healthy for a lifetime.

Taking the first step is simple. You can start with one of the changes listed below.

For more information visit www.choosemyplate.gov - there you can look up foods, learn about healthy eating tips, get a personalized plan and even ask questions to nutritionists at the USDA Center for Nutrition Policy and Promotion.

Fruits

Apples

Apricots

Bananas

Berries:

strawberries

blueberries

raspberries

Cherries

Grapefruit

Grapes

Kiwi fruit

Lemons

Limes

Mangoes

Melons:

cantaloupe

honeydew

watermelon

Mixed fruits:

fruit cocktail

Nectarines

Oranges

Peaches

Pears

Papaya

Pineapple

Plums

Prunes

Raisins

Tangerines

100% Fruit juice:

orange

apple

grape

grapefruit

Grains

Whole grains:

amaranth

brown rice

buckwheat

bulgur (cracked wheat)

millet

oatmeal

popcorn

Ready-to-eat breakfast cereals:

whole wheat cereal flakes

muesli

rolled oats

quinoa

sorghum

triticale

whole grain barley

whole grain cornmeal

whole rye

whole wheat bread

whole wheat crackers

whole wheat pasta

whole wheat sandwich buns and rolls

whole wheat tortillas

wild rice

Refined grains:

cornbread

corn tortillas

couscous

crackers

flour tortillas

grits

noodles

Pasta:

spaghetti

macaroni

pitas

pretzels

Ready-to-eat breakfast cereals:

corn flakes

white bread

white sandwich buns and rolls

white rice

Vegetables

Dark green vegetables

bok choy

broccoli

collard greens

dark green leafy lettuce

kale

mesclun

mustard greens

romaine lettuce

spinach

turnip greens

watercress

Red & orange vegetables

acorn squash

butternut squash

carrots

hubbard squash

pumpkin

red peppers

sweet potatoes

tomatoes

tomato juice

Beans and peas

black beans

black-eyed peas (mature, dry)

garbanzo beans (chickpeas)

kidney beans

lentils

navy beans

pinto beans

soy beans

split peas

white beans

Starchy vegetables

cassava

corn

fresh cowpeas, field peas, or black-eyed peas (not dry)

green bananas

green peas

green lima beans

plantains

potatoes

taro

water chestnuts

Other vegetables

artichokes

asparagus

avocado

bean sprouts

beets

Brussels sprouts

cabbage

cauliflower

celery

cucumbers

eggplant

green beans

green peppers

iceberg (head) lettuce

mushrooms

okra

onions

parsnips

turnips

wax beans

zucchini

Protein Foods

Meats

Lean cuts of:

beef

ham

lamb

pork

veal

Game meats:

bison

rabbit

venison

Lean ground meats:

beef

pork

lamb

Lean luncheon or deli meats

Organ meats:

liver

giblets

Poultry

chicken

duck

goose

turkey

ground chicken and turkey

Eggs

chicken eggs

duck eggs

Beans and peas

black beans

black-eyed peas

chickpeas (garbanzo beans)

falafel

kidney beans

lentils

lima beans (mature)

navy beans

pinto beans

soy beans

split peas

Processed soy products:

tofu (bean curd made from soybeans)

white beans

bean burgers

veggie burgers

tempeh

texturized vegetable protein (TVP)

Nuts and seeds

almonds

cashews

hazelnuts (filberts)

mixed nuts

peanuts

peanut butter

pecans

pistachios

pumpkin seeds

sesame seeds

sunflower seeds

walnuts

Seafood

Finfish such as:

catfish

cod

flounder

haddock

halibut

herring

mackerel

pollock

porgy

salmon

sea bass

snapper

swordfish

trout

tuna

Shellfish such as:

clams

crab

crayfish

lobster

mussels

octopus

oysters

scallops

squid (calamari)

shrimp

Canned fish such as:

anchovies

clams

tuna

sardines

Dairy

Milk

all fluid milk:

fat-free (skim)

low fat (1%)

reduced fat (2%)

whole milk

flavored milks:

chocolate

strawberry

lactose-reduced milks

lactose-free milks

Milk-based desserts

puddings

ice milk

frozen yogurt

ice cream

Calcium-fortified soymilk (soy beverage)

Cheese

hard natural cheeses:

cheddar

mozzarella

Swiss

Parmesan

soft cheeses:

ricotta

cottage cheese

processed cheeses:

American

Yogurt

all yogurt:

fat-free

low fat

reduced fat

whole milk yogurt

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